Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Double Unders
10 Teacups, per arm
10 Wall Ball Rotations
10 Wall Ball Swings
1min Squat Hold
Warm-up (No Measure)
5×1 Jump to Hollow
3×5 Kipping Swing
3×3 Kipping Pull Ups
Pull Up Ladder
Work your way up in unbroken sets from 1 to 10 and back down, rest as needed between sets.
If you fail a set rest for 2min and then work your way back down the ladder. E.g. if your best set is 6, start working your way back down to one from there.
Metcon
Metcon (Time)
For Time:
150 Double Unders
60 Wall Balls
30 Chest 2 Bar Pull Ups
150 Double Unders
Rx: 9/6kg
Int: 100 Doubles, Pull Ups
Sc: 150 Singles, 6/3kg, Jumping Pull Ups
Today’s workout is a sprint. Try to go unbroken.
Metcon (Time)
Finisher:
100 Bent Over Row (20/15)
Every break perform 5 V-Ups.